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Lifting Ourselves and One Another

Friday, November 25, 2016

6 Rounds for loads, height and times.

20 Dumbbell Step-ups (10/leg)
3 Snatch
Rest 2:30

Coach’s notes:

Post load and height for step-ups, load for snatch and time per round plus total working time to comments.

WOD Leaderboard

Comments: 8

Rnd 1: 20″/20#/65#
Rnd 2: 20″+10# plate/22.5#/70#
Rnd 3: 20″+2×10# plate/25#/75#
Rnd 4: 24″/27.5#/80#
Rnd 5: 24″/30#/85#
Rnd 6: 24″/30#/90#
This was enough to keep track of, didn’t check time per round. Total time was around 30min.
Thanks Laura, nice to join you guys 6AM!


Worked to 1.0 KBs on a 20″ box + 15# plate for the step ups. Left the Snatch at 75# the whole way through as I’m still struggling with the squat portion of that lift. Didn’t track times but was about 3min/round. Thanks Laura and great job 6am!


Seriously potent combo. Took me a few rounds, but I finally figured out that I needed to pace the step-ups (significantly) or I lost any gained time on missed snatches.

1. 1:30 @ 30#/hand on 20″ and 135# for snatch
2. 1:50 @ 50# on 20″ and 155#
3. 2:25 @ 50# on 20″ and 165#
4. 3:25 @ 50# on 20″ and 175#
5. 4:00 @ 50# on 20″ and 180#
6. 3:50 @ 50# on 20″ and 185#

Working time = 17:00


Still can’t squat, so power snatch. I did the step ups on our pull box’s, I think they are 20′
1-1:25 #30 and 100#
2-1:53 #40 and 108#
3-1:39 #40 and 114#
4-2:06 #40 and 121#
5-2:52 #40 and 130#
6-2:41 #40 and 134#
12:35 TWT


1) 2:15 30# on 24′ box and 95#
2) 2:20 30# on 24′ box and 105#
3) 2:55 30# on 24′ box and 115#
4) 2:30 30# on 24′ box and 115#
5) 3:30 30# on 24′ box and 115#
6) 4:05 30# on 24′ box and 125#
TWT 17:35
Seriously humbling working out behind Brett today…nice lifting! Squat snatch is a WEAK movement (feels like I am all over the place) for me but made some improvements by the end.
Thanks Josh!


Kept my step up hieght and weigh consistent @ 20″ and 20#. I am definitely capable of doing heavier, but made a conscience decision to stay lighter today.
Snatch 65/75/80/85/90/95. Squat snatch, although at 95# I was catching slightly above parallel, the. Completed the OHS. Didn’t keep track of times, but it was Juli pace, slow….
Happy with my snatches today. Liked this WOD!
Thanks Jason!


20″ Box – any more and my back foot came into play.
1 – 20# – 85# – 1:40
2 – 22.5# – 90# – 1:55
3 – 22.5# – 95# – 1:50
4 – 25# – 100# – 2:03
5 – 27.5# – 105# – 2:24
6 – 30# – 110# – 2:32
TWT – 12:20
Needed to creep up on the snatch weight like I did but could have started heavier on the step ups, maybe 3 rounds at 25# then 3 at 30#.


1) 25’s on 20″ & 65#
2) 30’s on 20″ & 75#
3) 30’s on 20″(tried 24 haha only got 8) & 85 #
4) 35’s on 20″ & 85#
5) 35’s on 20″ & 90#
6) 40’s on 20″ & 90#
*didnt keep track of times/round just watched my rest*
Nice work 7 a.m.
Thanks Laura!


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